High Protein Grilled Ground Beef Casserole
Ingredients
- 2 lbs Ground Beef (lean or extra lean)
- 1 large Onion, chopped
- 2 cloves Garlic, minced
- 1 bell pepper, chopped (any color)
- 1 (28 oz) can crushed tomatoes
- 1 (15 oz) can tomato sauce
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (15 oz) can corn, drained
- 1 packet taco seasoning
- 1 cup beef broth
- 2 cups shredded cheddar cheese (or Mexican blend)
- 1/2 cup chopped cilantro, optional
- Olive oil for cooking
- Salt and pepper to taste
Step-by-Step
1. Preheat your grill to medium-high heat.
2. While the grill is heating, prepare your ground beef. Mix the ground beef with salt, pepper, and any other desired seasonings.
3. Place the seasoned ground beef directly on the grill grates.
4. Grill the ground beef, breaking it up with a spatula, until fully cooked and no longer pink. This should take about 7-10 minutes.
5. Remove the grilled ground beef from the grill and set aside.
6. In a large skillet or Dutch oven, heat olive oil over medium heat.
7. Add the chopped onion and bell pepper and cook until softened, about 5-7 minutes.
8. Add the minced garlic and cook for another minute until fragrant.
9. Stir in the crushed tomatoes, tomato sauce, kidney beans, corn, taco seasoning, and beef broth.
10. Bring the mixture to a simmer and cook for 10 minutes, stirring occasionally.
11. Add the grilled ground beef to the skillet and stir to combine with the sauce.
12. Preheat your oven to 375°F (190°C).
13. Pour the ground beef mixture into a 9×13 inch baking dish.
14. Sprinkle the shredded cheddar cheese evenly over the top.
15. Bake for 20-25 minutes, or until the cheese is melted and bubbly and the casserole is heated through.
16. Let the casserole cool for a few minutes before serving.
17. Garnish with chopped cilantro, if desired.
Benefits of a High Protein Casserole
H3: Muscle Building and Repair
Protein is essential for building and repairing muscle tissue.
This casserole provides a significant amount of protein from the ground beef.
Adequate protein intake is crucial for those who are active or looking to increase muscle mass.
H3: Satiety and Weight Management
High-protein meals can help you feel fuller for longer.
This can reduce overall calorie intake and aid in weight management.
The combination of protein and fiber in this casserole promotes satiety.
H3: Nutritional Value
This casserole offers a balance of protein, carbohydrates, and healthy fats.
It also provides essential vitamins and minerals from the vegetables and beans.
Choosing lean ground beef helps to reduce the overall fat content.
Tips for Grilling Ground Beef
H3: Choosing the Right Ground Beef
Select ground beef with a fat content that suits your preferences.
Lean ground beef (90/10) is a healthier option with less fat.
Regular ground beef (80/20) will have more flavor due to the higher fat content.
H3: Seasoning for Optimal Flavor
Season the ground beef generously with salt, pepper, and other spices.
Consider adding garlic powder, onion powder, or chili powder for extra flavor.
Taco seasoning is a convenient and flavorful option.
H3: Grilling Techniques
Preheat the grill to medium-high heat for optimal searing.
Use a spatula to break up the ground beef into smaller pieces as it cooks.
Cook the ground beef until it is fully cooked and no longer pink, but avoid overcooking.
Variations and Substitutions
H3: Vegetarian Option
Substitute the ground beef with plant-based ground meat alternatives.
Lentils or black beans can also be used as a protein-rich alternative.
Adjust the seasoning to complement the vegetarian ingredients.
H3: Lower Carb Version
Replace the beans and corn with low-carb vegetables like cauliflower or zucchini.
Use a low-sugar tomato sauce or crushed tomatoes.
Consider adding cream cheese for a richer, more satisfying flavor.
H3: Cheese Alternatives
Use a different type of cheese, such as Monterey Jack, pepper jack, or a vegan cheese alternative.
Reduce the amount of cheese used to lower the fat content.
Experiment with different cheese blends for unique flavor combinations.
Serving and Storage
H3: Serving Suggestions
Serve the casserole as a main course with a side salad or vegetables.
Garnish with chopped cilantro, sour cream, or guacamole.
Offer tortilla chips or cornbread for dipping.
H3: Storage Instructions
Allow the casserole to cool completely before storing.
Transfer the casserole to an airtight container and refrigerate for up to 3-4 days.
Freeze the casserole for longer storage, up to 2-3 months.
H3: Reheating Instructions
Reheat the casserole in the oven at 350°F (175°C) until heated through.
Microwave individual portions for faster reheating.
Add a sprinkle of cheese on top before reheating for extra flavor.
Making It a Complete Meal
H3: Pairing with Sides
Serve the casserole with a fresh green salad.
Consider adding a side of steamed broccoli or asparagus.
A simple coleslaw can provide a refreshing contrast to the richness of the casserole.
H3: Adding More Vegetables
Incorporate additional vegetables into the casserole, such as diced zucchini, mushrooms, or spinach.
Add a layer of sliced tomatoes or peppers on top before baking.
Serve the casserole with a side of roasted vegetables.
H3: Enhancing the Flavor Profile
Add a squeeze of lime juice or a dash of hot sauce for extra zest.
Garnish with chopped green onions or a dollop of Greek yogurt.
Experiment with different herbs and spices to customize the flavor.
FAQ
What makes this casserole high in protein?
The large amount of ground beef is the primary source of protein. Additional protein comes from the beans.
Can I use different types of beans?
Yes, you can substitute the kidney beans with black beans, pinto beans, or any other bean you prefer.
Can I make this casserole ahead of time?
Yes, you can assemble the casserole ahead of time and store it in the refrigerator for up to 24 hours before baking.
How do I prevent the casserole from becoming too dry?
Make sure to use enough tomato sauce and beef broth to keep the mixture moist. Avoid overbaking the casserole.
Is this casserole gluten-free?
The recipe is naturally gluten-free, but check the labels of your taco seasoning and other ingredients to ensure they are gluten-free.
